Weider WEEVBE7909 User's Manual
Contents
1. 5 Apply grease to the barrel of an M10 x 51mm Bolt Set 24 Attach the Leg Lever 4 to the bracket on the Front Leg 8 with the M10 x 51mm Bolt Set 24 Make sure that the barrel of the Bolt Set Grease is inserted through both sides of the bracket on the Front Leg 6 Insert the two Pad Tubes 10 into the Leg Lever 4 Slide two Foam Pads 18 onto each Pad Tube 10 Press a Pad Cap 38 into each Foam Pad 18 7 Orient the Backrest 6 and the two Backrest Tubes 5 as shown Attach the Backrest Tubes 5 to the Backrest 6 with four M6 x 38mm Screws 22 and four M6 Washers 20 Do not tighten the Screws yet 8 Insert the Backrest Support 7 into a set of holes in the Uprights 1 Make sure that the locking pin is on the side shown Rotate the Backrest Support 7 to the locked position with the locking pin wrapped around the left Upright 1 Apply grease to an M10 x 137mm Bolt 28 Attach the Backrest Tubes 5 to the welded tube on the Frame 2 with the M10 x 137mm Bolt 28 two M10 Washers 26 and an M10 Locknut 25 Do not overtighten the Locknut the Backrest Tubes must pivot easily See steps 1 3 Tighten the M8 Locknuts 13 used in these steps o I Welded 26 See step 7 Tighten the four M6 x 38mm Tube 28 Screws 22 Attach the Seat 11 to the brackets on the Frame 2 with four M6 x 16mm Screws 212. Refer to the drawings below to identify small parts used in assembly The number in parentheses by each draw ing is the key number of the part from the PART LIST near the end of this manual IMPORTANT If you cannot find a part in the hardware kit check to see if it has been preassembled M6 Washer 20 O M8 Washer 12 O M8 Zinc Washer 35 M10 Washer 26 M6 x 16mm Screw 21 M8 Zinc Locknut 36 ET O M6 x 38mm Screw 22 M8 Locknut 13 M8 x 38mm C Carriage Bolt 29 M10 Locknut 25 M8 x 53mm Bolt 14 M10 x 55mm Bolt 30 M10 x 51mm Bolt Set 24 M10 x 137mm Bolt 28 ASSEMBLY To make assembly easier carefully read the fol lowing information and instructions e Assembly requires two persons Because of its weight and size the weight bench should be assembled in the location where it will be used Make sure that there is enough clear ance to walk around the weight bench as you assemble it Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Before before beginning assembly make sure that you understand the inform
3. Locking Pin 10 Attach the Left Barbell Hook 33 to the left Upright 1 with an M8 Zinc Washer 35 and an M8 Zinc Locknut 36 Do not overtighten the Zinc Locknut the Barbell Hook must pivot freely Attach the Right Barbell Hook 32 to the right Upright 1 in the same way 11 Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENT starting on page 11 10 ADJUSTMENT The weight bench is designed to be used with your own weight set not included The steps below explain how the weight bench can be adjusted Refer to the accompanying exercise guide to see the correct form for several exercises Make sure that all parts are properly tightened each time the weight bench is used Replace any worn parts immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents to clean the weight bench ADJUSTING THE BACKREST The Backrest 6 can be used in a declined posi tion a level position or any of three inclined posi tions To use the Backrest 6 in a declined position remove the Backrest Support 7 and lay the Backrest on the Crossbar 3 To use the Backrest 6 in a level position or an inclined position insert the Backrest Support 7 into a set of holes in the Uprights 1 Rotate the Backrest Support to the locked position with the locking
4. and aero bic exercise by following this type of program Strength training workouts on Monday Wednesday and Friday 20 to 30 minutes of aerobic exercise on Tuesday and Thursday One full day of rest each week to give your body time to regenerate WORKOUT GUIDELINES Familiarize yourself with the equipment and learn the proper form for each exercise Use your own judgment to determine the appropriate length of time for each workout and the numbers of repetitions and sets to complete Progress at your own pace and be sensitive to your body s signals Follow each workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretching and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Working Out Include 6 to 10 different exercises in each workout Select exercises for every major muscle group emphasizing areas that you want to develop To give balance and variety to your workouts vary the exercises from workout to workout Cooling Down Finish with 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FORM Move through the full range of motion for each exer cise and move only the appropriate parts of the body Perform the repetitions in each set smoothly and with out pausing The exertion stage of each repetition should last about half
5. as long as the return stage Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath Rest for a short period of time after each set Muscle Building Rest for three minutes after each set Toning Rest for one minute after each set Weight Loss Rest for 30 seconds after each set STAYING MOTIVATED For motivation keep a record of each workout Write the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measure ments once a month To achieve good results make exercise a regular and enjoyable part of your life 13 PART LIST Model No WEEVBE7909 0 Key No Qty 1 2 2 1 3 1 4 1 5 2 6 1 7 1 8 1 9 2 10 2 11 1 12 6 13 8 14 4 15 1 16 4 17 4 18 4 19 1 20 4 21 4 22 4 Description Upright Frame Crossbar Leg Lever Backrest Tube Backrest Backrest Support Front Leg 22mm Round Inner Cap Pad Tube Seat M8 Washer M8 Locknut M8 x 53mm Bolt 21mm Round Angled Cap 38mm Square Inner Cap 30mm x 1 5mm Square Inner Cap Foam Pad 25mm Round Inner Cap M6 Washer M6 x 16mm Screw M6 x 38mm Screw Key No Qty 23 24 25 26 27 28 29 30 31 E ayy RO909A Description Lock Knob M10 x 51mm Bolt Set M10 Locknut M10 Washer 25mm Square Inner Cap M10 x 137mm Bolt M8 x 38mm Carriage Bolt M10 x 55mm Bolt Base Right Barbell Hook
6. Left Barbell Hook Weight Adapter M8 Zinc Washer M8 Zinc Locknut Weight Clip Pad Cap 30mm x 2mm Square Inner Cap Lock Pin User s Manual Exercise Guide Grease Packet Assembly Tool Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated 14 EXPLODED DRAWING Model No WEEVBE7909 0 rosoa ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual Part No 279455 RO909A Printed in China O 2009 ICON IP Inc
7. WEIDER 170 TC Model No WEEVBE7909 0 Serial No Write the serial number in the space above for reference Serial Number Decal QUESTIONS If you have questions or if there are missing parts please contact us Call 08457 089 009 From Ireland 00 44 53 9236102 Website www iconsupport eu E mail csuk iconeurope com Write ICON Health amp Fitness Ltd c o HI Group PLC Express Way Whitwood West Yorkshire WF10 5QJ UK A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference USER S MANUAL www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT sicarios mac o ta one Ord had A A A 2 IMPORTANT PRECAUTIONS ass tirador E a E a a a AR A edad E 3 BEFORE YOU BEGIN vota A RE AAA e 4 PART IDENTIFICATION CHART occ 5 ASSEMBLY asada ia a E E E iS 6 ADJUSTMENT voor A eee OR eae OE ee eae 11 EXERCISE GUIDELINES pi ss Satta e eek Sind ee PPE hae Pw n 13 PART LIST eg iii rn dea wa a titre eae done aa Gore aoa O twa aed eo E eed eee 14 EXPLODED DRAWING e ces tgaeneeebe ere a aaa 15 ORDERING REPLACEMENT PARTS Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is AWARNING missing or illegible see the front cover of this manual and request a Naish Celene ae dit free replacement decal Apply the Leg Developer Max 70 LBS decal in the location shown Note W
8. ation in the box above Attach the Crossbar 3 to the two Uprights 1 with four M8 x 53mm Bolts 14 four M8 Washers 12 and four M8 Locknuts 13 Do not tighten the Locknuts yet The following tools not included may be required for assembly two adjustable wrenches hi one rubber mallet one standard screwdriver gt gt one Phillips screwdriver e Assembly may be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches 2 Orient the Base 31 so that the recessed holes are facing the floor Attach the Base 31 to the Front Leg 8 with two M8 x 38mm Carriage Bolts 29 and two M8 Locknuts 13 Do not tighten the Locknuts yet gt Recessed Holes 3 Attach the Front Leg 8 to the Frame 2 with two M8 x 38mm Carriage Bolts 29 two M8 Washers 12 and two M8 Locknuts 13 Do not tighten the Locknuts yet 4 Apply some of the included grease to an M10 x 55mm Bolt 30 Attach the Frame 2 to the upper set of holes in the bracket on the Crossbar 3 with the M10 x 55mm Bolt 30 and an M10 Locknut 25 Do not overtighten the Locknut the Frame must pivot easily Tighten the Lock Knob 23 into the bracket on the Crossbar 3 and into the Frame 2 See the inset drawing Insert the Lock Pin 40 into the lower set of holes in the bracket on the Crossbar 3
9. ch in a com mercial rental or institutional setting Keep the weight bench indoors away from moisture and dust Place the weight bench on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dismount and use it Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising 10 11 12 13 14 15 16 The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 510 Ibs 231 kg Do not place more than 210 Ibs 95 kg including a barbell and weights on the weight rests Do not place more than 70 Ibs 32 kg on the leg lever Note The weight bench does not include a barbell or weights Always place equal amounts of weight on both ends of your barbell when using it Do not use a barbell that is longer than 5 ft 1 5 m with the weight bench When adding or removing weights always keep some weight on both ends of the bar bell and secure the barbell with the barbell hooks to prevent the barbell from tipping When using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench When using the ba
10. ckrest in an inclined posi tion or a level position make sure that the backrest support is inserted completely through the uprights and turned to the locked position Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the new WEIDER 170 TC weight bench The weight bench offers a selection of exercises designed to develop the major muscle groups of the upper body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have questions after ASSEMBLED DIMENSIONS Height 3 ft 9 in 114 cm Width 2 ft 5 in 74 cm Depth 5 ft 152 cm Upright reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please look at the drawing below and familiarize yourself with the parts that are labeled Weight Rest Barbell Hook Weight Tube Backrest Backrest Support Lock Knob Lock Pin PART IDENTIFICATION CHART
11. eight Carriage Max 130 LBS Chest Fly Per Arm Max 50 LBS The decal s may not be shown at 4 Product may not offer all listed exercises actual size AWARNING Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings AWARNING and instructions Do not allow children on or around machine Keep body clothing and hair free and clear of Keep hands and all moving parts fingers clear of gt Replace label if damaged illegible or removed this area WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your weight bench before using your weight bench ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre existing health problems Read all instructions in this manual and all warnings on the weight bench before using the weight bench Use the weight bench only as described in this manual It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight ben
12. pin wrapped around the left Upright Then rest the Backrest on the Backrest Support USING THE LEG LEVER To use the Leg Lever 4 slide the desired weights not included onto the weight tube on the Leg Lever If the weights have large center holes first slide the Weight Adapter 34 onto the weight tube Secure the weights with the Weight Clip 37 A WARNING bo not place more than 70 Ibs 32 kg on the Leg Lever 4 When using the Leg Lever place a bar bell with the same amount of weight on the weight rests to balance the bench Locking Pin 11 USING THE BARBELL HOOKS To add or remove weights not included while your barbell not included is on the Uprights 1 secure the barbell by rotating the Barbell Hooks 32 33 over the barbell This will reduce the chances that the bar bell will tip while you are changing weights A WARNING bo not place more than 210 Ibs 95 kg on the weight rests STORING THE WEIGHT BENCH Before storing the weight bench remove any weights from the Leg Lever 4 To store the weight bench first remove the Lock Knob 23 and the Lock Pin 40 from the bracket on the Crossbar 3 Next raise the Frame 2 and the Front Leg 8 to the position shown Then insert the Lock Pin 40 into the side of the bracket on the Crossbar 3 and insert the Lock Knob 23 into the top of the bracket The Lock Pin will pre
13. vent the weight bench from unfolding 12 EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note A repetition is one complete cycle of an exer cise such as one sit up A set is a series of repeti tions Muscle Building Work your muscles near their max imum capacity and progressively increase the intensity of your exercise Adjust the intensity level of an individ ual exercise as follows Change the amount of resistance used Change the number of repetitions or sets performed Use your own judgment to determine the amount of resistance that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of resistance Toning Tone your muscles by working them to a moderate percentage of their capacity Select a mod erate amount of resistance and increase the number of repetitions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by completing more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Combine strength training
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